Single-Arm Landmine Squat to Press
single-arm-landmine-squat-to-press
Take care with
- caution · Shoulder impingement — The landmine's arc is more shoulder-friendly than a straight barbell, but the overhead position still requires full flexion. If this causes pain, switch to a goblet squat or a landmine press from a standing position without the squat.
A unilateral squat to overhead press using a landmine bar. The offset load challenges balance and core control differently than a bilateral thruster, while the landmine's arc allows a more shoulder-friendly pressing path.
If you're new to this
Start with just the bar to learn the movement pattern. The landmine's arc is different from a straight barbell path — the bar travels up and slightly forward. If you cannot bodyweight squat to parallel with good form, build that capacity first before adding the load.
Common mistakes
Letting the knee cave inward during the squat — push it out over the second toe. Leaning forward as you stand up instead of driving vertically. Pressing too early — the press should start as you reach the top of the squat, not at the bottom. Losing balance to the loaded side — brace hard and keep your weight centered.
Routine
- Sets
- 3
- Reps
- 6-8 per side
- Rest
- 120s
- Tempo
- 2-1-X
- RPE
- 7
Increase weight when you can complete all sets with good balance and full range of motion
Cues
Easier, harder, instead
Muscles
- Quadriceps
- Shoulders
- Abs
- Glutes
- Triceps
Equipment
- Barbell
- 1
Load one end of a barbell into a landmine attachment. Stand perpendicular to the bar with your working side closest to it.
- 2
Grip the loaded end with both hands and clean it to the rack position at your shoulder. Step back and position your feet shoulder-width apart.
- 3
Release your non-working hand and extend it out to the side for balance. The working hand holds the bar at shoulder height with the elbow pointing forward and slightly down.
- 4
Brace your core and squat down by pushing your hips back and bending your knees. Keep your chest up and your weight centered. Descend until your thighs are parallel to the floor.
- 5
Drive through your heels to stand up. As you reach the top, press the bar overhead by extending your elbow. The bar travels in an arc up and slightly forward.
- 6
Lower the bar back to the shoulder with control, then immediately descend into the next rep.